Some people may find it hard to gain weight or muscle mass, just as some people may find it hard to lose weight. Ectomorphs, a certain body type, have a hard time putting on weight because their metabolism is so fast. They will need to eat a lot of calories every day to reach their weight gain goals. So, what are some fast and healthy ways to gain weight?
1) Milk
Milk has a mixture of carbs, fats, and proteins in it. It is also a great source of vitamins and minerals, such as calcium. Milk has a lot of protein, which makes it a good choice for people who want to build muscle.
A reliable source says that drinking skim milk after lifting weights helps build muscle more effectively than a soy-based product. In a similar study with women who did resistance training, the results were better for those who drank milk after their workout.
Milk can be drunk throughout the day by people who want to gain weight.
2) Peanut Butter
This is one of the best foods to gain weight because each tablespoon has 94 calories. It is a great addition to a healthy diet because it is full of healthy fats. For the best health, stick to natural peanut butter, which has less additives and preservatives. The oil that floats on top of real peanut butter shows that it is real.
3) Rice
A reliable source says that one cup of rice has about 200 calories and a lot of carbs, which are linked to weight gain. Rice is a staple food that goes well with many different things, like meat and vegetables. It’s one of the foods that people recommend when asked what foods make you gain weight quickly.
4) Cuts of Meat That Are Fat
If you want to gain weight, the best way to do it is to eat fatty cuts of beef. These foods are good for you because they have a lot of protein. Also, they raise the amount of testosterone in men and stop the body from storing too much fat.
Chicken thighs, bacon, and pork are all examples of cuts of meat that are high in fat. People who don’t want to eat foods with artificial ingredients can also choose to eat organic meats.
5) Nuts
Nuts have always been a quick way for us to get energy. Because they have a lot of calories and are the best foods for gaining weight. Nuts are also full of good fats and fibre. Also, they are easy to digest.
You can eat them between meals as snacks, mix them into salads, smoothies, and cereals, or just eat them on the go to get the right amount of calories and gain weight faster.
6) Eggs
On average, 70 calories, 6 grammes of protein, and 5 grammes of fat are in each egg. Because they have almost no carbs, they are some of the best foods for gaining weight in a healthy way. Eggs also have important nutrients that can be used to build up muscle tissue.
Because fats give you more energy, you can keep working out as long as you want. It is one of the foods that people tell you to eat when you ask them what foods make you gain weight quickly.
7) Bread with whole grains
In recent years, there has been a lot of debate about whether or not to eat whole grains. But whole wheat carbs, even though they have a bad name, are the best foods for gaining weight.
They have a lot of calories but not much fat or protein. In addition, they have fibre, vitamins, and minerals. If you want to gain weight, oatmeal, whole wheat pasta, whole wheat bread, and brown rice are all great foods to add to your diet.
8) Salmon and fish high in fat
Some of the most important and well-known sources of omega-3 fatty acids are salmon and oily seafood. One 6-ounce (170-gram) fillet of deboned wild sockeye salmon has about 250 calories and 12 grammes of good fats. Also, the 37 grammes of high-quality protein in a single dose help you gain both muscle and weight.
Salmon can be cooked in many different ways, such as by poaching, grilling, smoking, baking, or steaming. You can also get smoked salmon, and if you want your salmon raw, you can always get sushi or sashimi.
9) Dried fruit
Dried fruit is high in calories and has a lot of antioxidants and micronutrients. There are many kinds of dried fruit, and they all have a lot of sugar in them by nature. With these tasty and easy-to-use options, it’s easier to put on weight.
Consider eating dried fruit with meat, cheese, or a whey protein shake, which are all good sources of protein. They also go well with full-fat almonds and plain Greek yoghurt, which gives you healthy fats, protein, and other important nutrients.
10) Potatoes and other foods high in starch
You can get the right number of calories by eating foods like potatoes that are high in starch. Starch is quickly absorbed by the body, but it makes you hungry again soon after eating. You might eat more and gain weight because of this. You can choose from oats, potatoes, quinoa, or corn. It is one of the foods that people tell you to eat when you ask them what foods make you gain weight quickly.
11) Good Oils
Fat is important for your health if you get it from the right places. For example, omega-3 fatty acids help the body in many ways, such as getting rid of toxins and reducing inflammation.
Healthy oils have up to 120 calories per tablespoon, which makes them a great addition to a well-balanced diet for people who want to gain weight. This means that you can easily get more calories without having to cook and eat a full meal.
12) Chocolate with cocoa
Dark chocolate has a fairly high number of fat and calorie grammes. There are also antioxidants in it. So, if you want to gain weight, you should choose chocolate with at least 70% cacao.
13) Avocados
Simply put, avocados are a great source of fats that are good for you. Compared to other whole fruits, avocados have a lot of calories and can help you gain weight in a healthy way. There are 322 calories, 29 grammes of fat, and 14 grammes of fibre in a large avocado.
The avocado fruit is full of vitamins, minerals, and plant chemicals that are good for you. You can eat avocados every day by slicing them and putting them in things like omelettes or sandwiches.